Band Curl

Pro Tip

For added benefit, hold the top position of the rep for an extra 1 second before lowering your arms to return to the starting position.

How To

  1. Stand upright with your feet shoulder-width apart over the middle of a band and your arms by your side holding it with an underhand grip.
  2. Keeping your upper arm by your side, exhale and raise the band up toward your shoulder by bending your arm. Avoid using your legs or back to lift.
  3. Continue until your arm is fully flexed and the band cannot be curled any further.
  4. Inhale and lower the band back down, returning to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.


Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment